New life truly is a miracle. When a first time mother announces her pregnancy, it can be a beautiful time to rejoice, but also can be one of uncertainty. Once the dust settles, the questions of pregnancy begin to pop, one by one into the minds of new moms-to-be. Some of the most comprehensive and overarching questions during pregnancy is ‘What should I eat?’ What is ok or not ok? What about eating and exercising? How and where do I begin?’ While this article does not cover all questions first time moms may ask, here are some that are frequently asked and their evidence based answers.
What Should I Eat?
According to the United States National Center for Health, almost 10% of live births result in an underweight baby.1 While sometimes this happens because of premature birth or medical complications, many occasions, it is due to the nutrition or lack there of of the mother.2 The best way to begin combatting this is to eat the proper amount of calories and choose nutrient dense foods. Eat foods with vitamins and protein, eat vegetables and fruits and dark leafy greens.3. Cutting non-nutritious foods like sugary drinks, sweets and processed foods is also important to give the best nutrition throughout pregnancy.
How Many Calories Should I Eat?
It is important to know that this is not a time to lose weight. Maintaining and gaining are the goals here. For the first trimester, no extra calories need to be added to the diet4 and weight should have little to no fluctuation. When the second trimester approaches, add 340 calories to the diet from its normal amount, and the third, an additional 450 total to the normal diet.4
What Should I Gain In Pregnancy?
| Underweight (or carrying twins) | 35-45lbs (16-20kg) |
| Normal Weight | 25-35 pounds (11-16kg) |
| Overweight | 10-20lbs3 (4-9kg) |
Here is an overview of weight gain to expect from the various categories, but remember to talk with a doctor or registered dietitian to best tailor calorie and weight gain needs.
What About Vitamins?
It is important to take a multivitamin that is specifically labelled as ‘prenatal’ to ensure it contains folic acid. This is something that is important for the baby’s spinal chord and brain development.3 By taking a prenatal vitamin daily, it ensures the baby is receiving all it needs for the duration of the pregnancy.
Can I Eat Fish?
The answer here is both yes and no. The goal during pregnancy is to avoid fish with high mercury levels and different fish types have been divided into three categories to do that: avoid, reduce (once a week or less), and best choice. Avoiding fish like shark, swordfish, King Mackerel, and Bigeye Tuna would help to eliminate possible mercury exposure. Eating less of others: Yellowfin Tuna, Mahi Mahi, Halibut, Carp, and Snapper also helps to reduce possible mercury intake. Instead, eat a Best Choice fish like salmon, freshwater Trout, Cod, Flounder, and Haddock.5 For a more exhaustive list by the Food and Drug Administration click here!
Should I Drink More Milk?
Dairy products are rich in calcium, potassium, and many are fortified with vitamin D, all of which are needed in pregnancy for development.6,7 Pregnant women are recommended to consume 3 servings a day of dairy products which can include low fat milk, yogurts, and cheese.6 However, be aware that not all yogurt, milk and cheese are created the same way. Avoid soft or highly processed cheeses like nacho cheese or American, choose a yogurt with low sugar (plain), and make low-fat milks the go-to.
What About My Protein?
While the human body can store fat, it cannot store protein,8 so for pregnant women especially, it is important to have 3 servings of protein every day. These can come from cooked fish, lean meat (chicken, turkey), eggs, nuts or beans. Also, it is important to avoid highly processed lunchmeat and red meats to maintain optimal health throughout pregnancy. Many of these meats may contain harmful bacteria9 and are cause for concern to the baby as well as mother’s health. For a complete list of what to avoid and substitute, click here!
Can I Still Drink Coffee While Pregnant?Caffeine and pregnancy is a topic of ongoing research. While one study states there was no negative outcome for weight and height of children born to mothers who did drink caffeine10 yet another study shows there is.11
Because of these many conflicting studies, and the fact that further research is needed, the World Health Organization recommends limiting caffeine intake to no more than 300mg a day.12 That translates to about 5, 8oz cups of black or green tea,13 or about 3 cups of black coffee.14 It is important to keep awareness of intake, and it may be best to avoid it altogether during pregnancy.
Can I Exercise While Pregnant?
As long as the doctor approves exercise, low to moderate is normal and even encouraged during pregnancy. It may help with labor and delivery, reduce risks of negative outcomes of the pregnancy, keep the mother healthy, and may reduce risk of miscarriage.15 Before beginning or continuing any exercise program, be sure to consult a doctor for approval.
How Can I Learn More?
When researching, it is important to watch the source of information. Keep to government (.gov), educational (.edu) and some organizational (.org) websites. These will contain the best and most accurate information for pregnancy recommendations. Be very wary if any company (.com) or .org site does not cite where they received their information. Always look for sources they use in order to make sure the information is credible. Above all, be sure to consult with a physician or registered dietitian if you have more questions to be answered. It is important to take time and enjoy this journey as well as remain informed.
References
1. Birthweight and Gestation. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/fastats/birthweight.htm. Published March 31, 2017. Accessed March 15, 2019.
2.Ramakrishnan U. Nutrition and low birth weight: from research to practice. The American journal of clinical nutrition. https://www.ncbi.nlm.nih.gov/pubmed/14684392. Published January 2004. Accessed March 15, 2019.
3.Eating right during pregnancy: MedlinePlus Medical Encyclopedia. MedlinePlus. https://medlineplus.gov/ency/patientinstructions/000584.htm. Accessed March 15, 2019.
4.Wolfram T. Healthy Weight during Pregnancy. EatRight. https://www.eatright.org/health/pregnancy/prenatal-wellness/healthy-weight-during-pregnancy. Published January 2017. Accessed March 15, 2019.
5.Center for Food Safety and Applied Nutrition. Eating Fish: What Pregnant Women and Parents Should Know. U S Food and Drug Administration . https://www.fda.gov/Food/ResourcesForYou/Consumers/ucm393070.htm. Published December 14, 2018. Accessed March 15, 2019.
6.Nutrients and health benefits. Choose MyPlate. https://www.choosemyplate.gov/dairy-nutrients-health. Published June 26, 2015. Accessed March 15, 2019.
7.Klemm S. Eating Right During Pregnancy. EatRight. https://www.eatright.org/health/pregnancy/what-to-eat-when-expecting/eating-right-during-pregnancy. Published January 8, 2019. Accessed March 15, 2019.
8.Dietary Proteins. MedlinePlus. https://medlineplus.gov/dietaryproteins.html. Published February 13, 2019. Accessed March 15, 2019.
9.Checklist of Foods to Avoid During Pregnancy. FoodSafety.gov. https://www.foodsafety.gov/risk/pregnant/chklist_pregnancy.html. Published January 28, 2010. Accessed March 15, 2019.
10. Medeiros T, Bernardi J, Brito M, Bosa V, Goldani M, Silva C. Caffeine Intake During Pregnancy in Different Intrauterine Environments and its Association with Infant Anthropometric Measurements at 3 and 6 Months of Age. Child Matern Child Health J. 2017;21(6):1297-1307. doi:10.1007/s10995-016-2230-7.
11.Ling-Wei Chen, Fitzgerald R, Murrin CM, Mehegan J, Kelleher CC, Phillips CM. Associations of maternal caffeine intake with birth outcomes: results from the Lifeways Cross Generation Cohort Study. Am J Clin Nutr . 2018;108(6):1301. http://libdata.lib.ua.edu/login?url=https://search.ebscohost.com/login.aspx?direct=true&db=edb&AN=134684788&site=eds-live&scope=site. Accessed March 15, 2019.
12.Restricting caffeine intake during pregnancy. World Health Organization. https://www.who.int/elena/titles/caffeine-pregnancy/en/. Published February 11, 2019. Accessed March 15, 2019.
13. Chin JM, Merves ML, Goldberger BA, Sampson-Cone A, Cone EJ. Caffeine content of brewed teas. J Anal Toxicol. https://www.ncbi.nlm.nih.gov/pubmed/19007524. Published October 2008. Accessed March 15, 2019.
14. Office of the Commissioner. Consumer Updates – Spilling the Beans: How Much Caffeine is Too Much? U S Food and Drug Administration Home Page. https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm350570.htm. Accessed March 15, 2019.
15. Cooper DB. Pregnancy And Exercise. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK430821/. Published February 17, 2019. Accessed March 15, 2019.
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